Courtney the RDN

Cherry Tomato Bruschetta Topped Tilapia: Serving size 4 Ingredients: 4 tilapia fillets (about 4-ounces each) 2 tablespoons olive oil salt and pepper to taste  3 cups cherry tomatoes, chopped 2 cloves fresh garlic, minced 6 large basil leaves, thinly sliced (about 2 tbs) 2 tbs. Tarragon 2tbs. Parsley 2tsp. Dill 2tsp. Chives Optional: top with a dollop of ricotta cheese Directions: 1. Preheat oven to 375º F 2. Place tilapia in large baking dish. Drizzle both sides with 1 tablespoon of olive oil and sprinkle with salt an pepper to taste. Bake for 15-20 minutes or until fish flakes when fork is inserted. Remove from oven. 3. While fish is baking: Chop tomatoes into roughly ¼ pieces. Mince garlic cloves. Thinly slice basil leave into pieces and mix in remaining green herbs. 4. Place vegetables into medium bowl and add 1-tablespoon olive oil, and salt and pepper to taste. Gently fold and stir together to combine. 5. Evenly top each cooked tilapi...

Savory Chicken Dinner: Servings: 4 Ingredients: 1.  2 envelopes herb and garlic soup mix 2.  6 tablespoons of water 3.  4 boneless skinless chicken breast havles (6-8 oz each) 4.  2 large red potatoes cubed 5.  1 Family sized bag of Frozen Green Beans (19oz) Directions: Preheat Oven to 350 degrees In a small bowl, combine soup mix and water. Pour half in large resealable plastic bag. Add Chicken; seal bag and toss to coat. Pour remaining soup mix in another resealable bag.  Add potatoes and green beans, seal bag and toss to coat. Drain and discard marinade from chicken Transfer to a greased 13 in.x 9 in.x2 in backing dish. Pour veggies and marinade over chicken. Bake uncovered for 40-45 mins or until veggies are tender and chicken juices run clear, stirring occasionally.

Spicy Stuffed Pepper Soup: Servings: 5 Ingredients: 1. 1 Pound of LEAN Ground Beef 2. 2 Cans (10.5oz each) of Condensed Vegetable and Beef Soup, undiluted 3. 1  Bell Pepper, Chopped  4. 1 Onion, Chopped 5. 1 Can (10 oz.) of Diced Tomatoes and Green Chilies, undrained Directions: In a large saucepan, cook the beef over a medium heat until no longer pink.  Drain. Sauce peppers and onions until tender Stir in soup, chilies, and tomatoes; heat through.

Sausage and Peppers Sandwich: *Substitute all buns, hoagie, or breads for cloud bread. Feel free to make other veggies on the side if going bread less. Servings: 6 Ingredients:             1. 5 Italian Sausage links(4oz. each) 2. 1 medium Green Pepper; cut into 1 inch pieces. 3. 1 medium Red Pepper; cut into 1 inch pieces. 4. 1 large Onion; cut into 1 inch pieces. 5. 1 can (8oz.) Tomato Sauce     1/8 tsp. Pepper Directions: In a large skillet, brown sausage links over medium heat. Cut into 1/2 in slices; place in a 3 qt. Slow cooker. Stir in the green and red peppers, onion, tomato sauce, and pepper. Cover and cook on low for 7-8 hours or until sausage is no longer pink and vegetables are tender.  Use a slotted spoon to serve on cloud bread our over a bed of veggies.

  Dijon Grilled Pork Chops   Servings: 4 Ingredients: 1.  6 Tbs. Dijon Mustard 2.  6 Tbs. Brown Sugar 3.  3 Tbs. unsweetened Apple Juice 4.  3 Tbs. Worcestershire Sauce 5.  4 Bone- in Pork Loin Chops (8oz each) Directions: In a small bowl, combine the first four ingredients.  Pour 2/3 cup marinade into large resealable bag; ass pork chops. Seal  the bag and turn to coat. Refrigerate for 8 hours or overnight. Cover and refrigerate remaining marinade for basting. Coat grill rack with cooking spray before starting the grill.  Drain marinade from pork.  Grill covered over medium heat for 6-10mins n each side or until a meat thermometer reads 160 degrees. Basting occasionally with reserved marinade.

Baked Mushroom and Asparagus Chicken Servings: 6 Ingredients: 1. 6 boneless Chicken breast halves (4 oz each) 2. 1 bundle of Asparagus 3. 3 cups sliced fresh Mushrooms 4. 1/2 cup Chicken broth (low sodium) 5. 1/4 cup Sherry 2-3 tbs. Butter, divided 1/4tsp. Salt 1/4tsp. Pepper Directions: 1. Preheat Oven to 400 degrees. 2. Prepare the asparagus. Snap the ends off the asparagus and discard. Cut the stalks into thirds or fourths, depending on the size, to create 1" pieces. Add to a baking sheet, drizzle with two tablespoons of olive oil, and season with salt and pepper. Bake 15-20 minutes, checking often, until tender and the ends are crisp. Set aside. 3. In a large skillet, sauce mushrooms in 2 tablespoons butter until tender. 4. Place Chicken in un-greased shallow 3 qt. Baking dish; sprinkle with salt and pepper. Melt remaining butter; drizzle over chicken. 5. Combine sherry...

Chica- Chica- Boom -Boom: This spicy sweet honey chicken is not only  tasty  but healthy, great with steamed veggies.  Using chicken thighs for this recipe makes for better  flavor   and it will be easier to chew. You will love this recipe and how fast and simple it  into  make. Ingredients: 2 teaspoons garlic powder 2 teaspoons chili powder 1 teaspoon salt 1 teaspoon ground cumin 1 teaspoon paprika 1/2 teaspoon ground red pepper 8 skinless, boneless chicken thighs Cooking spray 6 tablespoons hone y 2 teaspoons cider vinegar Directions: Step 1 Preheat broiler. Step 2 Combine first 6 ingredients in a  large bowl . Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side. Step 3 Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken fr...

Greek Turkey Burger: INGREDIENTS: 1/4 cup onion slices 1/4 cup sliced mushrooms 1/4 cup red bell pepper slices 1/4 cup fresh basil leaves 2 cloves garlic 1/4 tsp each salt and fresh ground black pepper 1 pound extra-lean ground turkey Cooking spray 4 slices fresh pineapple (optional) Tzatziki Sauce: 1/2 cup cucumber, pealed, seeded, and sliced 1 cup plain Greek yogurt 1 Tbsp. lemon juice 1/4 tsp salt 1 garlic clove DIRECTIONS: 1. Prepare grill. 2. Place onion, mushrooms, bell pepper, basil, garlic, salt and pepper in container of food  processor fitted with metal blade. Cover and pulse until finely chopped. 3. Add onion mixture to ground turkey in medium bowl. Mix with hands until well combined. Form into four burger patties. (Patties will be moist). 4. Place on foil coated with cooking spray and set on prepared grill and cook about 5-6 minutes per side or until no longer pink and juices run clear. 5. If desired, place pineapp...

Stuffed Cabbage Rolls: SERVINGS: 6 INGREDIENTS 1 head of cabbage, individual leaves removed ⅓ cup brown Minute Rice, or other whole grain of choice 1 teaspoon olive oil ½ medium onion, diced (if tolerated) 2 medium carrots, diced 1 pound 93% lean ground turkey 2 teaspoons garlic powder 2 teaspoons Oregano or Italian seasoning 2 cups tomato sauce DIRECTIONS Preheat oven to 350°. Wash and blanch* cabbage leaves for 30 seconds to make leaves easier to work with. Prepare rice as directed on package. Meanwhile, in a large skillet, heat olive oil over medium heat. Add the onions and carrots, stirring until slightly soft and caramelized. Add turkey to t he vegetables in skillet and cook until browned. Add the powders and seasonings. Combine rice and meat. Place ½ cup of mixture into center of 1 cabbage leaf. Roll up, sealing both ends as you roll. Place cabbage rolls in baking dish seam side down, side by side to prevent them from unrolling...

Pistachio Match  Protein  Ice Cream: Ingredients: Pistachio Butter: ½ cup shelled Roasted Unsalted Pistachios 3 tbsp pistachio oil or melted coconut oil Ice Cream: 2/3 cup low sodium 2% cottage cheese 2 scoops bariatric advantage high protein meal replacement (vanilla) 1/2 cup frozen very ripe bananas 1 tsp matcha powder Agave or honey optional to taste Garnish: Matcha powder sifted for garnish Roasted Unsalted Pistachios shelled and minced Instructions: Add the pistachios and oil to a high powdered mini food processor or blender and process until very smooth. Transfer to a bowl. Combine the cottage cheese with the  protein  powder, bananas, matcha, agave or honey (to taste, if using), and 2 tbsp of the pistachio butter. Process until smooth like frozen yogurt. Transfer to a container to freeze for 2-4 hours if you prefer a scoop-able ice-cream like consistency, or transfer to a bowl to enjoy right away fo...

Protein Pancake Tacos: Ingredients: Protein Pancakes: 2 scoops Bariatric Advantage High Protein Meal Replacement (Banana) 1 tsp. Baking powder 1 pinch of salt 2 tbsp.unsweetened almond milk, milk, or water 2 large eggs, beaten Topping: 1 Large banana sliced 1 Cup Non-fat Vanilla Greek yogurt Directions: In a medium bowl, combine first three Ingredients( dry ingredients) In a small bowl, beat eggs and add milk. ( wet ingredients) Pour the wet ingredients into the dry ingredient and mix until completely combined. Spray a large griddle with cooking spray and heat to 350 degrees, or medium heat. (Medium heat)      5. Once hot add 1/4 cup of pancake mix, quickly spread out thinly with the back of a         spoon. (These are supposed to be   thin and "tortilla-like" not big and puffy.) Cook the pancakes until golden brown, about 4-5 minutes. Flip and cook an additional 4-5 minutes. Fill each panc...

Savory Cloud Bread Cheddar  Waffles: Prep Time: 5 minutes Cook Time: 5 minutes Total Time: 10 minutes Servings: 8 waffles Ingredients 6 eggs 1/2 cup sour cream 1/2 cup Bariatric Advantage High Protein Meal Replacement ( Creme) 1 tsp baking powder 1/2 tsp salt 1 cup cheddar cheese shredded Optional toppings: crispy bacon or pancetta, egg, and chopped fresh chives Instructions Whisk together or use stand mixer to blend all ingredients together until well combined. My Belgian waffle iron has a scooper it came with and is about 1/2 cup. Just make sure to cover the waffle iron with batter, use a spoon to fill batter all over if needed. Follow your manufacturer's instructions for cooking waffles. Remove once browned and enjoy! Top with crispy bacon or pancetta, an egg and some fresh chives! This recipe makes 4 large Belgian Waffles. Each waffle has 4 wedges. The serving is for half of the whole waffle or 2 wedges out of 4. Notes: ...